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Wheat vs Green bean - In-Depth Nutrition Comparison

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How are Wheat and Green bean different?

  • Wheat is higher than Green bean in Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Iron, Magnesium, Vitamin B1, and Vitamin B6.
  • Wheat covers your daily need of Selenium 161% more than Green bean.
  • Wheat contains 17 times more Zinc than Green bean. Wheat contains 4.16mg of Zinc, while Green bean contains 0.24mg.

Wheat, durum and Beans, snap, green, raw types were used in this article.

Infographic

Wheat vs Green bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
7
:
Contains more Iron +241.7%
Contains more Potassium +104.3%
Contains more Magnesium +476%
Contains more Copper +701.4%
Contains more Zinc +1633.3%
Contains more Phosphorus +1236.8%
Contains less Sodium -66.7%
Equal in Calcium - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +241.7%
Contains more Potassium +104.3%
Contains more Magnesium +476%
Contains more Copper +701.4%
Contains more Zinc +1633.3%
Contains more Phosphorus +1236.8%
Contains less Sodium -66.7%
Equal in Calcium - 37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
6
:
Contains more Vitamin B1 +411%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +818%
Contains more Vitamin B5 +315.6%
Contains more Vitamin B6 +197.2%
Contains more Folate +30.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B1 +411%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +818%
Contains more Vitamin B5 +315.6%
Contains more Vitamin B6 +197.2%
Contains more Folate +30.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
37
Wheat
27
Green bean
Mineral Summary Score
100
Wheat
17
Green bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
82%
Wheat
11%
Green bean
Carbohydrates
71%
Wheat
7%
Green bean
Fats
11%
Wheat
1%
Green bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wheat Green bean
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Green bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.4)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.404g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Wheat Green bean Opinion
Calories 339 31 Wheat
Protein 13.68 1.83 Wheat
Fats 2.47 0.22 Wheat
Vitamin C 0 12.2 Green bean
Carbs 71.13 6.97 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 3.52 1.03 Wheat
Calcium 34 37 Green bean
Potassium 431 211 Wheat
Magnesium 144 25 Wheat
Sugar 3.26 Wheat
Fiber 2.7 Green bean
Copper 0.553 0.069 Wheat
Zinc 4.16 0.24 Wheat
Starch 0.88 Green bean
Phosphorus 508 38 Wheat
Sodium 2 6 Wheat
Vitamin A 0 690 Green bean
Vitamin E 0.41 Green bean
Vitamin D 0 0
Vitamin B1 0.419 0.082 Wheat
Vitamin B2 0.121 0.104 Wheat
Vitamin B3 6.738 0.734 Wheat
Vitamin B5 0.935 0.225 Wheat
Vitamin B6 0.419 0.141 Wheat
Vitamin B12 0 0
Vitamin K 43 Green bean
Folate 43 33 Wheat
Trans Fat 0 Wheat
Saturated Fat 0.454 0.05 Green bean
Monounsaturated Fat 0.344 0.01 Wheat
Polyunsaturated fat 0.978 0.113 Wheat
Tryptophan 0.176 0.019 Wheat
Threonine 0.366 0.079 Wheat
Isoleucine 0.533 0.066 Wheat
Leucine 0.934 0.112 Wheat
Lysine 0.303 0.088 Wheat
Methionine 0.221 0.022 Wheat
Phenylalanine 0.681 0.067 Wheat
Valine 0.594 0.09 Wheat
Histidine 0.322 0.034 Wheat
Fructose 1.39 Green bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.